Have you ever heard of amaranth leaves soup recipe? This soup is so creamy and delicious that if you have tried you likely remember that you kept asking for more. It is perfect in cold weather or whenever you feel under the weather. You can have it year round also if you like.
I prefer to have it warm with croutons on top or toasts to the side. It is so delicious!
Why amaranth leaves soup?
I have always wondered what else I can do with amaranth leaves. I was brought up eating them in different types of stews that I have always enjoyed. As I started exploring different ways of eating this leafy green, I first had to find fresh leaves. Living in North America can be hard to find some fresh ones. To my surprise, I was able to find them quite easily in Toronto! This is one more thing to love about this city! The diversity of people, culture and food is the true gem of the city. You can find them in any Asian or afro-Caribbean store in town. Soon after I stocked up on the fresh leaves, a new soup idea came to mind!
What are amaranth leaves?
Amaranth varies in flower, leaf, and stem color with a range of striking pigments from the spectrum of maroon to crimson and can grow longitudinally from 1 to 2.5 metres (3 to 8 feet) tall with a cylindrical, succulent, fibrous stem that is hollow with grooves and bracteoles when mature family that have purple flowers and can grow up to two meters in height. (wikipedia)
These leaves are used in soups or stews because they have tons of iron which provides stamina and energy. Amaranth, Callaloo, efo tete, ndunda, biteku-teku, lenga-lenga are all referring to the same plant depending on where you are on the globe. This plant is found in the Caribbean and Africa and is mainly served as a side dish.
Amaranth leaves health benefits
It has so many health benefits. I was well surprised to find out that on top of being so delicious, amaranth is full of nutrients! Here are a few of them:
- Lowers Cholesterol Levels
The oils and phytosterols in amaranth help lower cholesterol levels, including LDL and triglycerides.
- Fights Inflammation
The anti-inflammatory properties of peptides and oils in amaranth can ease pain and reduce inflammation.
- Fiber Helps with Digestion
Amaranth is a high fiber food. This makes it filling and helps aid digestive health, cholesterol, blood pressure, and slows the absorption of sugars to let the body keep up with energy production.
- Has Potent Lysine Properties
Vegetables and grains are often lacking in this essential amino acid. Luckily, amaranth has a good amount of lysine which helps the body absorb calcium, build muscle, and produce energy.
- Boosts Immune System
Amaranth may boost immune function according to some studies, probably thanks to the potent vitamins, minerals, and antioxidants
- Stabilize Blood Pressure Levels
The fiber and phytonutrients in amaranth can lower blood pressure, according to some recent studies.
This seed tackles cholesterol, inflammation, and blood pressure, making it an all-around good food for heart health.
How do you pick and store amaranth leaves?
It is easy to find fresh leaves packed in bunches of deep-green or purple color variations. Make sure that you are picking leaves that still crispy with bright colour. Avoid taking any wilted ones, yellow discoloration, and spots. Also, avoid greens that are too large and thick-stemmed since they can be overly bitter.
Once at home, wash amaranth vigorously in a bowl of cold water, swish thoroughly several times to rid off dirt.
Amaranth wilt early and only stay fresh for 2-3 days in the refrigerator. So, use them fresh at the earliest in order to get maximum nutrition benefits.
How to make amaranth soup recipe?
Amaranth leaves are strong, so they need to be boiled for a while and have a slight bitter taste.
The process is virtually the same as any soup you could make. The good thing is, it’s a soup that is dairy free and vegan. I have added butternut squash and sweet potatoes to add more texture and flavour. To make it even more hearty for those cold days or nights, you can add extra protein such as cooked chicken or ham on top.
First, Sauté the onion and garlic until the onion are translucid.
Then add the scallions, sweet potatoes, butternut squash and carrots. Let them sweat in the pan. Stir frequently. Sprinkle the thyme, black pepper and salt while stirring the veggies. Stir.
Add the amaranth leaves into the pan and keep stirring. They will wilt. So its volume will decrease. Pour the vegetable stock and stir well.
Add the coconut milk while stirring and reduce the heat to low. Cover with the lid and allow to simmer down into a thick stew for up to 1 hour.
Once the desired thickness is obtained, use a stick blender to blend it.
Here are other soup recipes that you might enjoy as well:Print
This is a great winter soup that has sweet potatoes, butternut squash, carrots, coconut milk and so many others ingredients that create this amazing aroma.
- A handful of Amaranth leaves
- 1 medium onion, chopped
- 1 garlic clove, minced
- 3 scallions, chopped. (optional)
- 4 springs of thyme
- 1 big carrot, diced
- Salt & Pepper
- 1 can of coconut milk
- 2 cups of vegetable stock
- 1 cup of sweet potatoes, diced
- 1 cup of butternut squash, diced
1. Heat the olive oil in a saucepan on medium-high heat.
2. Sauté the onion and garlic until the onion are translucid. Then add the scallions, sweet potatoes, butternut squash and carrots.
3. Let them sweat in the pan. Stir frequently.
4. Sprinkle the thyme, black pepper and salt while stirring the veggies. Stir.
5. Add the amaranth leaves into the pan and keep stirring. They will wilt. So its volume will decrease.
6. Pour the vegetable stock and stir well.
7. Add the coconut milk while stirring and reduce the heat to low.
8. Cover with the lid and allow to simmer down into a thick stew for up to 1 hour.
9. Once the desired thickness is obtained, use a stick blender to blend it.
10. Serve warm.
Keywords: soup, amaranth